This category contains the intention-setting ideas from the monthly newsletter.

5 Intention-setting Ideas to Awaken Your Soul

Spiritual Literacy Month

Spirituality is not religion yet it does means something different for everyone.  For some it might refer to the journey of self-discovery and for others it might be a sense of connectedness to themselves, others and the world around them.  It might mean the process of identifying our purpose in this world or finding meaning in our lives.  It might be in relationship to a higher vibrational energy, whether embodied in a formalized religion or in nature.

Research is starting to show that whatever spirituality might mean to you, it can improve your overall health and wellbeing.  So becoming more spiritually literate can be at the least an educative experience (i.e., expanding the mind and heart) and perhaps even transformative, by deepening your faith (i.e., good for the soul).  By learning about different spiritual perspectives, it supports a deeper understanding of others, creating space to invite in more acceptance and peace.

Therefore, to support your health and wellbeing and the expansion of the collective consciousness of the world during this holiday season, below are some ideas to celebrate Spiritual Literacy Month:

  1. Read.   Consider picking up a spiritual book in order to expand your mind.  Invite your curiosity forward to be fully present when reading it.  I recently read Home at the Tree of Life by Dr. Elena Gabor and found it quite interesting, if not somewhat comforting.
  2. Visit.  Perhaps plan a visit to participate in a spiritual gathering.  Maybe you have a friend that has a particular spiritual orientation which has peaked your interest in the past.  Consider reaching out and asking if there are any particular spiritual gatherings coming up this month that you might join them at to explore.
  3. Watch.  Sometimes movies can touch our hearts and expand our minds.  If this resonates with you, consider scheduling some time to watch an inspirational (AKA spiritual?) movie.  I’ve listed some recent ones below from different genres to start your list:
    • Dog
    • Elvis
    • Hallelujah:  Leonard Cohen, A Journey, A Song
    • Women Talking
    • After Death
  4. Contemplate.  To quite your mind a little during this very busy time of year, perhaps try a contemplative practice to bring your mind more present in the moment.  It might simply be to sit for a minute and watch your breath moving in an out of your body.  Or it might be to stop what you are doing for a few moments to fully feel your feet on the ground.  Or perhaps it is a silent hike on your favorite hiking trail to connect more fully with Mother nature.  To maximize the benefit of your contemplative practice, consider having a journal nearby to write any intentions for the new year that might arise from your heart after the practice!
  5. Retreat.  If resources allow, consider a more immersive experience by going on a spiritual retreat.  Such retreats are offered locally as well as in far-away lands.  Some can be a couple of hours and others can be for a week or more.  The opportunity to more deeply connect with others while remaining in a space of acceptance and curiosity can be truly life changing!

5 Intention-setting Ideas to Move Through Grief

Holidays are not always the happy events portrayed in movies.  Often times they activate a mixed bag of emotions and can leave us feeling sad, angry, depressed, confused, lonely, fearful, helpless, and hopeful.  Yes, hopeful.

Hope is a human tendency of our authentic self and a universal invitation.  It is the same emotion that allows us to think this holiday season will be different, that everyone will embrace the holiday spirit and bring forward their best selves.

Yet holidays are often a reminder of the things we have lost, whether loved ones, the possibilities of a life not lived or world peace.  With the current world events creating a ripple effect that spreads shock, fear and grief, it’s important to recognize that holidays can be a challenging time for most of us for different reasons.

Therefore, below are some ideas for moving through grief that might arise during the holiday season:

  1. Acknowledge the loss.   Sometimes we recognize the feelings, yet try to ignore them, especially if it is not clear why we are feeling them.  Consider taking some time out to identify any losses you may have experienced.  This can include the loss of a job, a relationship, a pet, a cherished dream, your health, safety, or selling your home.  It could also be something that culturally has been celebrated in the past, such as graduating from high school or college, changing jobs, moving away from home to a dream location, and retirement.
  2. Acknowledge the pain.  If you sense the emotions coming up and you are able to identify the loss or losses, acknowledge and allow the pain to be present.  Ignoring it will only create more challenges down the road.  Experiencing pain is the normal, natural human response to the loss of something meaningful to us.  And the only way to heal the pain is through it.  There is not a way around it.  So consider creating a space, place and/or time to sit with the pain and honor the loss.
  3. Accept all emotions.  There is no right or wrong way to grieve and it is important to know that the experience can bring up different, and sometimes surprising emotions, such as relief.  Consider releasing any expectation (aka myths) around grieving and don’t listen to someone trying to tell you how you feel or should feel at any point through the journey.  Each path through loss is unique and cannot be compared to another’s.
  4. Slow down.  The stress that comes with a loss will deplete your energy and it is important to recognize this experience.  Accepting that the desire “to do” will not be burning so brightly as you travel through your grief creates space for simply being.  Consider giving yourself permission to put off what does not need to be done at this time.  Or perhaps asking someone else to take something off your “to do” list.
  5. Ramp up self care.  It will be important for you to prioritize your physical care, including sleeping, eating, and exercising.   Maintaining your routines as much as possible brings emotional and mental comfort and temporary relief, creating space for healing.  Consider spending additional time in those spaces that bring you happiness and joy.  Doing so does not invalidate or ignore your grief and, instead, increases your resiliency by allowing all emotions to co-exist.

5 Intention-setting Ideas to Fulfill the Universal Basic Human Need for Play

In my experience, part of why adolescents struggle with the transition to adulthood is tied to the balance between work and play.  The cultural pressures to academically succeed to ensure future financial independence and stability doesn’t create a whole lot of space for play.  In addition, they watch their parents struggling to make time for self-care and play.  The future that they see doesn’t look too appealing and certainly not fun.  So, it’s no wonder that they might resist leaving their childhood behind.

Therefore, I think it is important for all of us to embrace that play is a universal human basic need, regardless of your biological age.  It is mission critical to create time and space for play as the balance it brings invites joy and peace into not only our lives, but the lives of those around us.

Therefore, below are some ideas for inviting more play into your life:

  1. Observe.   Children and animals innately know how to play.  So, consider taking some time to simply watch and learn.  You might notice their natural curiosity and/or how present they are in the moment.  You might also notice that children haven’t learned how to worry about what others think of them yet, so they might act silly.  So observing can help us to reconnect to that part of us that didn’t care what others thought of them and were so focused and curious that they allowed themselves to simply be silly!
  2. Play Journal.  When you notice yourself smiling and/or laughing, perhaps consider opening your journal and starting a “Play” section by writing it down.  Keep adding ideas as you observe others at play, especially any activities that remind you of when you played as a child that brought you joy.  Maybe it was dancing, playing cards or board games, and/or coloring or painting.
  3. Move.  The human body was designed to move.  Like the Tin Man in the Wizard of Oz, we will rust and stiffen if we don’t move.  Therefore, consider going outside to simply move.  It might be to take a walk or a run in the neighborhood, a hike on a nearby trail, a stroll at the beach or through a botanical garden, or it could be to participate in an ecstatic dance class.  Perhaps afterward, reflect on how moving your body shifted something in your mind and heart!
  4. Join In.  If you might be up for trying something new to feed our natural need for novelty, consider joining a local group.  Not sure where to start, try MeetUp for ideas.  Some options include rock climbing, museum visits, escape rooms, croquet, singing, knitting, meditation, quilting, yoga and so much more!
  5. Game Night. If you are more inclined to stay closer to home, consider organizing a neighborhood game night.  Perhaps bring up the idea of making game night a monthly activity, where each person gets to pick the game of their choice, so everyone has the opportunity to try something new.

5 Intention-setting Ideas to Celebrate National Yoga Awareness Month

Let’s celebrate all things YOGA!

Yoga changed my life, literally and figuratively.  I now measure my life in terms of Before Yoga (BY) and After Yoga (AY), because it is so very different today.  I was showing all of the signs of having Metabolic Syndrome, which was a wake up call to start doing something different or end up on prescription medications for the rest of my life.  I knew enough that all of the signs and symptoms could be reversed by life style changes.  Easier said than done!

Then I discovered yoga, first the physical practice on the mat in group yoga classes, and then all of the other contemplative practices that are encompassed by the practice of yoga.  The most powerful aspect of yoga for me personally was the breath practices.  When I changed the way I breathed, it invited in so many other changes, including but not limited to what and how I ate, changing my reactions into responses, and making space for more compassion both for others and myself.  I’m proud to say that at age 60, I am part of the 15% of the US population NOT on any prescription medications!

Therefore, to celebrate this powerful lifestyle of yoga, below are some ideas for your consideration:

  1. Read about yoga.   If you have very little experience or knowledge of the practice, perhaps consider taking some time to read about the benefits of yoga, and not just the physical practice that includes poses, or asanas.  You might start with Yoga Alliance, which has a dedicated section on their website for research into the physical, mental, and emotional benefits of such practices.
  2. Try a class.  If you might be interested in attending a group yoga class, my recommendation might be to start with a gentle class.  There are MANY different styles of yoga.  Consider finding where classes are offered locally and reading about the class descriptions beforehand.  When taking any class, it is important to know that yoga is a very personal practice.  You are not in competition with the other students and can modify however feels good to you.  There is no perfect shape as every body is so unique.
  3. Post.  This month, while practicing yoga, consider taking and sharing pictures on your social media to spread the word.  Get creative and share ones of you meditating or practicing Ahimsa or Saucha!  Here’s a TikTok video of a woman saving a bumble bee with a broken wing for inspiration!
  4. Journal.  Did you know that self-study is part of the second limb of the eight limbs of yoga, specifically Svadhyaya as one of the Niyamas?  Compared to psychotherapy in its present form which came many centuries later, this ancient practice honored that to attain inner peace, it is critical to make time for introspection.  If you are not a journaler, perhaps consider giving it a try this month.  If you are a regular journaler, consider adding a little extra time to your reflections this month.
  5. Go green.  Another overall aspect of yoga is that it celebrates our connection to the earth.  In fact, many of the yoga poses are named after nature and animals, like cow, cat, mountain, downward-facing dog, crow, tree, lotus and eagle.  To celebrate all things yoga this month, perhaps consider how you might “Go Green”, starting with recycling and adding using reusable bags, water bottles and food storage containers, hang dry your clothes, and walk and bike more.

5 Intention-setting Ideas to Transform Your Life!

Say ‘YES’ to you!

Saying ‘No’ to others can create an internal conflict as it challenges cultural messages that encourages and rewards our external focus.  Many of us received conflicting messages as we grew up, such as that we ‘should’ help others or we will be seen as callous but if we ask for help we will be seen as weak or perhaps dependent in a culture that promotes independence as an ideal.  Another conflicting message that we might grapple with inside is when people compliment you as big hearted when taking care of others but denigrate you as selfish if you take care of yourself.  Such conflicting messages can hold us in a space that is ripe for symptoms of anxiety and depression to grow.

It might appear to be contradictory, yet I have learned that saying ‘no’ is actually quite freeing.  It actually was a significant step in transforming my life!

Learning to embrace what is most meaningful to you will not only transform your life, but will contribute to the transformation of the world!  And saying ‘Yes’ to what is most meaningful to you (and saying ‘No’ to others) is not selfish, it is SELF-CARE!

Instead of feeling like you have no control over your life and that you are moving through the world at the beck and call of others, focusing on what matters the most to you and saying no to anything that does not align with that vision will create space to transform your life into one of presence and peace.

I know it can be scary to imagine saying ‘No’ to others, especially to those that we love, so below are some ideas to motivate you to take some small steps forward on your journey of transformation:

  1. Create Space.   When we are programmed to say ‘yes’ to any and all requests made of us, it creates a great deal of pressure to multi-task more, dividing our attention into smaller and smaller pieces that get difficult to juggle.  We overcommit and move into a space of fear of disappointing others when we cannot continue to meet all of those obligations.  We find ourselves always busy, yet unable to be fully present for anything.  We might feel like we are constantly running on a treadmill, not sure if we are heading in a positive direction or just running in circles.  Consider the most recent time you said ‘yes’ to something that you really didn’t want to do.  Reflect on how much time that commitment took to complete, time that you might have done something different.  What would you have done differently in that time that would have felt more fulfilling to you?  When we are able to say ‘no’ to requests that don’t align with our values and passions, we create space to engage with our unique gifts that bring joy to the world through bringing more joy to us!
  2. Reduce Burnout.  When we begin to extract ourselves from the pattern of overcommitting ourselves to others, we reduce the number of times we find ourselves in a double bind.  The double bind of choosing others over choosing ourselves creates an internal stress that simmers below the surface constantly.  That internal stress continues to build over time and creates inflammation in the mind and body.  Eventually, that stress and inflammation presents itself as dis-ease or illness.  Consider for a moment how you might recognize when your mind or body asks for a break.  Do you listen to it or do you dismiss it?  If you are unable to recognize when the mind and/or body ask for a break or you do, but you dismiss it on a regular basis, your body will eventually starts to show signs of it breaking down that can no longer be ignored.  It is inevitable, because we are not superheroes.  We are human beings with limitations and that’s okay!  If you begin to reduce those ‘double bind’ spaces by saying ‘no’ to those things that drain you, you are reducing your risk of burnout and future health challenges.
  3. Deepen Relationships.  Take a moment to think about a time when you felt fully seen, heard and known.  It is in those moments that presence enveloped the connection in your relationship.  The greatest gift we can give others it our presence, yet being overcommitted challenges our ability to be present.  As human beings, we thrive in healthy relationships that prioritize presence through time, attention and attunement.  With this knowledge, we need to accept that our time and attention are limited and, with that acceptance, begin to take steps towards tuning into our own needs and deepening the relationship with ourselves.  From there, it is easier to identify those healthy relationships in our lives, where if we say ‘no’ it will be respected and recognized as an honest response.  Consider practicing saying ‘no’ in one of your healthy relationships to observe their acknowledgement of your response.  Perhaps your response might sound something like “I’m not able to connect with you in this way at this time as it would not allow me the space to be fully present with you, which is what I want to give you because you are so important to me.”
  4. Expand Respect.  I would anticipate that most people value respect and want to be respected.  In order to command respect, it requires us to respect ourselves first.  If we don’t respect our time and boundaries, by saying ‘yes’ to all requests, then others learn to not respect our time and boundaries.  Consider any beliefs you might hold that guide you to respect others by accommodating all requests, yet prevent you from accommodating requests that fulfill you.  Is there a subconscious belief that if you say ‘no’ to others it is rude or disrespectful?  If so, you can begin to challenge that belief by recognizing that always saying ‘yes’ informs others that your time and boundaries are open to be intruded upon.
  5. Find Balance.  Many ancient cultures promote balance as one of the most important core values to hold.  They point to nature as a reflection of that core value, highlighing how nature is perfectly balanced and, as such, is able to bend, rather than break.  Perhaps take some time to sit with and reflect on such a core value.  Does it resonate with you?  Does it call to you?  Focusing on what matters most to you, getting aligned with and living by your core values, brings balance.  When we feel overwhelmed due to being constantly overcommitted, it is THE red flag of being out of balance.  Learning to say ‘no’ is the first step you can take to invite more balance into your life, fostering an environment ripe for well-being that is reflected in your mental, physical and emotional health!

5 Intention-setting Ideas For Remembering You Are Good Enough

Most of us experience self-doubt at times, which is normal especially when we are trying something new.  However, if self-doubt feels all consuming, it will hold us back from experiencing life fully.  When we become aware that self-doubt is starting to stifle our passion for life, we may need more tools to overcome it.

Self-doubt can grow from different life experiences, such as past negative experiences or from adverse childhood experiences that challenged our innate self-worth.  If we grew up in a critical environment that informed us no matter what we do it will never be good enough, we will more likely experience self-doubt.  And a culture that has a laser focus on achievement, that implies conditional love, can actually do more harm than the intention to motivate us, setting us up for failure and the development of that nasty core negative belief that we will never be enough.

Therefore, to challenge that sense of self-doubt within, below are some ideas to try for remembering you are innately good enough, with unique individual inherent gifts to bring to the world:

  1. Strengths.   Consider sitting down to write out a list of your strengths.  Consider what you are good at.  If you need help to get started, ask several people you are close to for their perspective.  Keep in mind too those things you enjoy, even if you wouldn’t considering yourself “a pro” or “perfect” at it.  Once you create the list, keep it out and available to review, because you will most likely continue to identify other strengths that need to be added!
  2. Values.  Identifying our core values might be a little trickier.  Consider trying out one of the lists online, like Brené Brown’s list or Marshall Rosenberg’s needs list.  When you are able to connect with what you value most, the fear of criticism from others is challenged.  When you start to let those same core values guide you in your life decisions, the criticism of others doesn’t sting as deeply and, when you make mistakes, there is more room for self compassion.  Again, perhaps keeping a list of your core values out where you can see them on a daily basis and consider revisiting them to refine the list as those values become clearer to you.
  3. Talk to Yourself.   When that inner critic rears its ugly head and tries to tell you that you are not good enough, talk to yourself as though you were talking to a young child.  What would you say to them?  Consider reminding them (yourself) of their (your) strengths and core values.  Might you also tell them (you) that it is okay to fail, because that is where life lessons come alive?  Try giving yourself the same support and encouragement you would give someone you care about when they are experiencing self-doubt.
  4. Comparisons.  Everyone has different strengths, distinct definitions of success, and divergent journeys.  We also all have different quirks and imperfections as we are all human beings.  Therefore, when we compare ourselves to others, we are comparing apples to oranges, which creates fertile soil for that negative belief that we are not good enough to grow.  Now, comparing things in and of itself is natural and normal.  It is how we decide if we prefer apples over oranges.  So, to feed the human inclination to compare ourselves, perhaps consider comparing yourself to yourself.  Reflect on where you were a month ago, 6 months ago, a year ago or 10 years ago.  What challenges did you lean into, what did you learn, and how have you grown?  Did you discover new strengths and values?
  5. Be Grateful.  Consider expressing gratitude for yourself each day that you get up and show up.  Perhaps showing up for you means participating in an act of self care or using one of your strengths to support yourself.  Perhaps it includes aligning your actions with your values, not someone else’s.  See if you might be able to simply be grateful for existing, honoring your innate value as a human being.  Remember we are imperfect human beings not perfect human doings!

5 Intention-setting Ideas for Luvin’ Up Your Brain

June is Alzheimer’s and Brain Awareness Month

The Alzheimer’s Association® suggests people around the world wear Purple this month AND continue to exercise their brains to fight Alzheimer’s disease.  Research into the causes of cognitive decline, including the diagnosis of Alzheimer’s Disease, is ongoing because scientists still don’t fully understand the underlying process in most people.  Some of the latest research has revealed new evidence that a viral species, particularly the herpes viruses, may play a role in the biology of Alzheimer’s.  As with so many other human physical diseases, people worry about their risk of developing Alzheimer’s if there is a family history of the disease.  However, a family history doesn’t mean you will develop it too.

Several years ago, I began participating in an Alzheimer Prevention Trial (APT) online to support the ongoing efforts to figure out the underlying causes of this disease and, more recently, am participating in a study through UCI as well.  I’m hopeful that my participation will bring more light into the unknown, so we have more information to make choices to support the long-term health of our brains.

In the meantime, below are some ideas to reinforce the health of your brain, trusting that the human physical body is constantly working towards optimal functioning or homeostasis:

  1. Mental Health.   Research has shown that stress, anxiety and depression have a link to cognitive decline.  Therefore, if you experience these symptoms, consider letting someone know and ask for support.  One of the silver linings of the pandemic has been an increased awareness of how critical the health of our mental selves is and we are all susceptible to the traumatizing effects of our world.  Anxiety and depression are natural adaptive human responses to threats to our well being, so we are all in this together!
  2. Socialize.  Feeling isolated or having feelings of loneliness have also been linked to cognitive decline.  Research has shown that people with no social connections were 2.37 times more likely to experience cognitive decline when compared to people who had five to six connections.  So how might we increase our social circle?  Consider engaging in social activities that bring meaning or purpose into your life.  Perhaps connecting through your local community or neighborhood that organize such group activities.  Or volunteer at your favorite non-profit organization.
  3. Read.  Consider adding reading to your daily ‘To Do’ list.  You might even sign up for a course at your local community college or center, whether in-person or online.  Another option might be to start – or join – a book club!
  4. Lifestyle Changes.  Research has shown that there are several lifestyle changes that are options to protect and enhance our brain’s health.  Stopping smoking is one.  Exploring ways to include brain-healthy foods into your daily meals is another.  Daily physical activity is another as it increases blood flow to the brain.  If you ride a bicycle as part of your healthy life style routine, consider adding a helmet to your outfit, as head injuries from falls can raise your risk of cognitive decline.
  5. Learn something new. Research has shown that novelty is an important aspect of brain health.  So consider challenging yourself in new ways.  Some simply ideas to consider trying might be to listen to a different genre of music, take a different way to work or the store, learn a new skill, or rearrange the furniture in one of your rooms.  Novelty has been shown to enhance learning and memory, creativity and happiness, so why not give it a try!

5 Intention-setting Ideas for Sweeping Away What No Longer Serves

What are you planting in the soil of your mind this spring?  Is the garden of your mind full of weeds?

Taking time to clean our homes after a long winter’s nap is an annual tradition that crosses many cultures, including Persian, Jewish, Japanese and Judeo-Christian among others.  This tradition of renewal has roots in neurochemistry as well as spirituality.  Our homes, though, may not be the only spaces that could use a good cleaning.

Our minds are very cluttered too, especially as we try to navigate a multi-tasking addicted world.  Our brains are not wired to do two things at once and, when we try, it simply means we are not giving our best to the tasks at hand.  Over time, multi-tasking sets us up for inevitable failure, which can over time pollute the soil of our minds.

Therefore, this spring, I would like to support your efforts to weed the garden of your mind.  Below are some ideas for reducing the toxins in the soil and creating space for your authentic self to bloom:

  1. Volunteer.  Volunteering for a cause you feel connected to can bring you a different perspective, supporting the both/and way of thinking.  We live in a dualistic either/or mental world that drives us to compare, compete, and separate, supporting disconnection and distress.  Ancient traditions guide us to see the world in a different, non-dualistic way that supports connection and inner peace.  Holding two seemingly different perspectives in the mind at the same time can act as great fertilizer for creating space for mental growth.  Volunteering can provide you with an opportunity to practice this non-dual thinking.  Consider volunteering and when you find yourself viewing aspects of the experience as contrary or conflictual, pose the question “Might both perspectives be true at the same time?”  If you can hold both in your mind at the same time, it expands the mind’s ability to declutter itself of constricting beliefs (aka weeds) and plant seeds of curiosity, acceptance and connection.
  2. Identify triggers.  When we experience uncomfortable sensations in the body and powerful emotions come up, it’s a sign that our natural adaptive fear response has been triggered for human survival.  It is mission critical to honor our survival responses to fear (i.e., freeze, fight, flight, faint/flop, fawn/friend) because they are immediate, automatic, and instinctual responses to potential life threatening experiences.  Accepting and understanding them as such goes a long way to releasing the sense of power they have over you.  Consider beginning the process by simply identifying your triggers.  When you notice that you have been triggered (and it won’t be in that immediate moment, give yourself some time to reflect after the body and mind reconnect), write down what was going on right before the body sensed the threat.  Then see if you might be able to identify how the body responded to the threat in that moment – did it freeze, did it run away and hide, or did your people pleasing part step forward?  No response is bad, remember it is automatic and adaptive to survival.  And your body might respond to different threats in different ways.  Can you also hear the voices in your head that say things to you like “You’ll never be good enough.” and/or “You’re not worthy of love.”?  If so, write those negative beliefs down, and congratulate yourself as you have just been able to identify the weeds that are strangling your garden from growth!  The more you are able to identify your triggers and the weeds that have grown in the toxic soil of fear, the less likely those parts of you will get behind the wheel of your car to drive your life.
  3. Set Boundaries. The inability to say no to others is a weed that grew from the fear response of fawn/friend and often is the mask of our people pleasing part.  Our people pleasing part comes from a place of wanting to be accepted by others to create a feeling of belonging.  Belonging is a normal human desire and protects us from outside threats.  Yet, the fear of not belonging drives our authentic self underground into that toxic soil of our minds.  Consider practicing saying no to others to say yes to yourself, starting small.  It will be important to recognize that the fear of disappointing the other person will be present, so I offer the mantra of “Say no, so others grow.” to support your efforts.  Remind yourself that the fear of disappointing will pass, creating space for both you and others to grow.  Then, after saying no, watch what unfolds afterwards.  Write about the space you created, noting how both you and the other person grew!
  4. Practice Gratitude.  The human brain develops in a way that starts with the survival responses first and then finishes with the growth of our ability to rationalize our experience.  So both the emotional and logical parts of our brain are intelligent!  Yet, the survival parts of the brain are the most powerful, as they are designed for the survival of the human race.  Therefore, we need to actively invite the engagement of the logical mind that is able to identify the positive aspects of awareness and understanding to balance the emotional fearful negative bias of the brain.  Consider practicing gratitude as a way to support that balance.  Research suggests that the human mind finds balance between 5 positive thoughts and 1 negative thought.  Perhaps start and end your day with identifying 5 things you are grateful for.  If you would like to really challenge the mind, take what you might have experienced as triggering that day and see if you can find something to be grateful for about that trigger!
  5. Explore Self Compassion.  As we are perhaps practicing the above intentions, remember we are turning over the toxic soil and weeding the garden of our minds.  In as much, we are working towards acceptance of all parts of ourself and how they served us.  Reminding ourselves during the journey that all of our sensations and emotions are normal, natural adaptive responses to the world in which we grew.  With that awareness and understanding, we are fertilizing the soil with empathy for our struggles that we have survived.  What we come to accept about ourselves is that we are both limited and limitless, flawed and flawless, skilled and unskilled beings.  As we begin to experience this acceptance of all parts of ourselves, we invite the flowers of self compassion to grow.  Offering ourselves the same compassion and loving kindness as we might offer others, supports our resiliency and connection, both with others and ourselves!

5 Intention-setting Ideas to Invite Engagement Back

Mother Earth has begun to show signs of rebirth as the season of Spring is upon us!  It is the time of year where many of us start to feel more energized as we emerge from the darkness and slumber of winter.  However, if you are not having the same sense of energy and motivation bubbling up from the inside, it might be due to burnout.

It has been believed that burnout is caused by an imbalance in our work/life experiences and inadequate self-care.  Well, these circumstances can certainly aggravate and exacerbate the path of burnout, but new research indicates this phenomenon originates from a deeper well source.

If you think you might be experiencing the symptoms of burnout, or if you know someone that is struggling in this space, below are some intention setting ideas to begin to move into a healthier living and working space.

  1. Burnout or Moral Injury?  The World Health Organization (WHO) added a definition of burnout in the International Classification of Diseases, 10th Revision in 2013, well before the pandemic, and added a more detailed definition in the 11th revision in 2019.  The pandemic provided the perfect storm to advance the research on the underlying causes of burnout on the job, specifically the ‘double binds’ that create toxic environments ripe with opportunities to cause moral injuries.  Consider inviting your curious part to delve a bit deeper into learning more about this mental health pandemic.
  2. Do I Have It?  If you have been wondering if you might be experiencing the burnout symptoms of repeated moral injuries, perhaps take one of the online tests to assess yourself.  For those who work in a service industry, this test might be best.    For those who work in a non-service field, this test might be a better option.
  3. Where Is It?  Burnout is most often identified in the work environment.  However, it can also occur from life demands beyond our careers.  The pandemic did many things, including bringing to light the ‘double-binds’ organizations put their employees in, creating moral dilemmas and injuries.  The research that is emerging from this light is that burnout and moral injury are overlapping constructs.  This information is moving the responsibility for burnout away from the individual and onto organizations.  So, perhaps, to normalize and validate your personal experience with burnout at work, take a look at some of this research from eClinicalMedicine, and McKinsey Health Institute.
  4. Who’s Responsible for It?  An organization’s culture can either be healthy or toxic.  In 2019, prior to the pandemic, the Harvard Business Review published an article on shifting the responsibility for managing burnout away from the individual and towards the organization, encouraging employers to clean up the toxicity in the workplace.  If you hold an influential position within your company, or have a receptive boss, perhaps consider reading and then sharing this article to spread the word and advocating for change.
  5. What Can I Do?  Change starts with awareness and begins to gain momentum with a deeper understanding.  Treating the underlying cause of burnout – moral injury – starts with identifying the ‘double binds’ you are dealing with on a daily basis, whether at work or in your life.  The next step is to communicate those ‘double binds’ to others that might be in the same position and to those that are engaged in the creation of the environment.  Uniting with others that struggle with the same ‘double binds’ for support, camaraderie, mentorship, and activism is a vital part of creating change as well as opening lines of communication with those who have the power to enact change.  When we are able to effectively communicate the challenge (i.e., share the research) so others can truly feel the impact of the moral injury being created, we open up space for empathy.  It is in that space of empathy where mutual understanding and change blossom!.

5 Intention-setting Ideas to Celebrate National Reading Month

The month of March was designated National Reading Month in honor of Dr. Seuss’ birthday.  The intention behind the designation was to encourage everyone of all ages to read every day.  Reading has been shown to provide health benefits such as improved cognitive function, increased memory and vocabulary, and decreased levels of stress.  It also enhances our ability to imagine, visualize, dream and manifest!

Below, I offer you the following ideas to consider to embrace reading this month:

  1. Library Trip.  Perhaps plan a trip to your local – or a new – library to explore what’s new.  Libraries celebrate this month by planning special fun activities to fuel the passion for reading.
  2. Share the Love. Consider donating any books you are would like to pass along to a homeless shelter, recovery center, or your local hospital.  Or perhaps you would prefer to swap books with your friends and neighbors, so setting up a neighborhood Little Free Library might be of interest.
  3. Reread.  Perhaps pick up one of your “old” time favorite books and reread it.  Pay attention to what seems familiar about why it is one of your favorites and notice what you might pick up new, that you didn’t necessarily remember from when you read it the first time.  Maybe reflect on how reading this book might have changed your life in some way!
  4. Attend a Book Reading.  Maybe your favorite local book store is planning a book reading and signing event.  Perhaps make a plan to attend it and bring a friend!
  5. Book Club.  Consider joining a book club this month.  Or, if you prefer, perhaps you start one of your own!  You can simply start with one other person – perhaps a neighbor, friend or family member – and decide on a book to start with.  You can set up a timeline that works best for you both, such as checking in weekly or giving yourself a month to finish the book.  Gathering to discuss what the book brought forward for you can be either virtually (yes, Zoom) or in-person.  If your commitment gains momentum and your motivation begins to grow, you might want to learn more about starting a book club through Penguin Random House.